Lose weight and gain health
What to eat every day? Dr. Cormillot's new weekly plan
In his latest book, the health and nutrition expert shares a schedule with the foods he suggests incorporating into the diet. To print and paste in the refrigerator.
The following meal plan is 1,500 calories and is suitable for women and men. You can use it as a guide to plan your own meal options according to your tastes and preferences. Note mainly the combination of food and distribution, essential keys to organize a healthy diet.
MONDAY
Breakfast: Infusion with ½ cup of skim milk + 3 gluten toast with skim ricotta + 1 scrambled egg.
Mid-morning: Skimmed yogurt with strawberries.
lunch: Lentil, tomato, lettuce, cucumber, onion and chili salad + 2 banana, orange and kiwi brooches.
Mid afternoon:Soda light + 2 bay biscuits.
Snack: Infusion with ½ cup of skim milk + 2 whole wheat toast with spreadable cheese.
Dinner: Grilled tenderloin steak + lettuce, carrot, celery and hard-boiled egg salad + light milk dessert.
TUESDAY
Breakfast: Infusion with ½ cup of skim milk + 2 slices of whole wheat bread with two machine cheese fetas.
Mid-morning: 1 cut coffee + 1 roll of light dough with skim white cheese and kiwi in pieces.
lunch: Neapolitan eggplant Milanese with fresh light cheese + spring salad (peas, carrot and corn) + light jelly with fruit pieces.
Mid afternoon: Infusion + 2 light sweet cookies.
Snack: Infusion with ½ cup of skim milk + 2 whole wheat toast with light butter.
Dinner: Hake fillet with light seafood (baked and with whole wheat flour) + fennel salad, watercress and cherry tomatoes + flan light with 2 chopped walnuts.
WEDNESDAY
Breakfast: Infusion with ½ cup of skim milk + 3 wholemeal cookies with spreadable cheese.
Mid-morning: 1 fermented milk + skim yogurt with sugar-free cereals.
lunch: Brown rice salad, lettuce, purple onion, tomato, white cabbage and 1 hard boiled egg + 1 cinnamon roasted apple.
Mid afternoon: 1 glass of light juice + 1 cassette of lean cheese.
Snack: Infusion with ½ cup of skim milk + 3 water cookies with light jam.
Dinner: Lemon supreme + spinach, radicheta and mushroom salad + 1 cup of strawberries.
THURSDAY
Breakfast: Infusion with ½ cup of skim milk + 2 toasted sliced bread with light jam and ½ cassette of port salut light cheese.
Mid-morning: 1 glass of skimmed flavored milk + 2 sticks of port salut light cheese.
lunch: Baked spinach omelette + chauchas salad, cauliflower and asparagus + 2 slices of pineapple in light syrup.
Mid afternoon: 1 scoop of water ice cream.
Snack: Infusion with ½ cup of skim milk + 3 flax cookies with spread cheese.
Dinner: 1 meat milanesa + cabbage, carrot and scallion salad + 1 light mousse with 2 chopped almonds.
FRIDAY
Breakfast: Infusion with ½ cup of skim milk + 1 mignon of bran with 1 machine cheese feta.
Mid-morning: 1 skim yogurt with apple and orange in pieces.
lunch: Vegetable pudding with 1 egg and 2 egg whites + cherry tomatoes, onion and cucumber salad + 1 pot of light milk rice.
Mid afternoon: Soda light + 1 pear in compote.
Snack: Infusion with ½ cup of skim milk + 2 bay biscuits.
Dinner: 2 halves of tomatoes stuffed with tuna + carrot salad and grated beet + light jelly with skim yogurt.
SATURDAY
Breakfast: Infusion with ½ cup of skim milk + 4 French toast with light butter + 1 hard boiled egg.
Mid-morning: 1 cup of fruit salad and 2 chopped nuts.
lunch: Chickpea casserole with chili, onion, bean sprouts, zucchini and tomato + light chocolate dessert.
Mid afternoon: Cappuccino light + 2 oatmeal raisin cookies.
Snack: Infusion with ½ cup of skim milk + 3 wholemeal cookies with spreadable cheese.
Dinner:2 servings of integral pizza with port salut light cheese, chard and 2 green olives + cabbage salad and 1 tablespoon of raisins + 1 light ice cream scoop.
SUNDAY
Breakfast: Strawberry and kiwi smoothie made with 1 glass of skim milk and sweetener + 3 bran cookies.
Mid-morning: Soda light + 2 cubanitos light.
lunch: 1 dessert-size plate of ricotta ravioli with filetto sauce + salad of palmitos, tomato and lettuce + light jelly with tuft of skimmed spreadable cheese sweetened with vanilla essence.
Mid afternoon: 1 glass of flavored light soy juice + 3 plum dried apricots.
Snack: Infusion with ½ cup of skim milk + 3 sesame cookies with light jam.
Dinner: Scrambled eggs with zucchini and eggplant + pumpkin and baked bell peppers + fruit salad with 2 tablespoons ground flax seeds.
From the book "System P. The plan to live better and maintain a healthy weight" (Paidós editorial). Dr. Alberto Cormillot is a renowned medical specialist in obesity, founder and director of the nutrition and health clinic that bears his name.
